Personal Diet Evaluation
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School
Kenyatta University *
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Course
10
Subject
Health Science
Date
Nov 24, 2024
Type
docx
Pages
5
Uploaded by gafferlui
Ashley Pacheco
NUTR 010
Professor
Date
Personal Diet Evaluation
Weight and Activity Level
This report is a thorough examination of my food during a three-day period beginning
on Friday, October 27, 2023 and ending on Sunday, October 29, 2023. I weighed 145 pounds
and stood 5 feet 7 inches tall at the time of the recording. My BMI at the time of recording was
21.9, which is appropriate for my weight and height. The average individual with my weight
and height should range between 120 and 155 pounds, and their BMI between 18.5 and 24.9.
My DRI was calculated using a 2,047-calorie diet. During the three-day period, I consumed an
average of 2,474 calories which consisted of 186 grams of carbohydrates, and 114 grams of fat.
According to the data, I am consuming less carbohydrates, dietary fiber, vitamins, and minerals,
while I am taking too much fat. I am now quite active, but not in a gym setting. I work on my
feet for roughly 25 hours per week, attend 3 to 4 classes every semester, and keep physically
active in my leisure time by walking my dog and going for 6 to 12-mile bike rides 2 to 3 times
per week. I occasionally practice yoga, heavy lifting at the gym, and/or plyometric workouts at
home.
Fruits and Vegetables
According to MyPlate data, I need to increase my intake of potassium and magnesium
by eating more fruits and vegetables in order to receive enough of the other minerals I am weak
in. Dairy products and seafood may be able to aid with calcium and iron. I would start my day
with a well-balanced breakfast that consists of eggs, whole wheat grains, dairy, and fruits in
order to assist me achieve my own objectives. Next, if you're in the mood for a snack before
lunch, I suggest some fruits and yogurt or a raw or mildly steamed vegetables. For lunch, I
could eat something light to help me stay energetic, such as tuna sandwiches or salads with lots
of leafy greens and lentils. Then, if I'm still hungry before supper, a few unsalted almonds or
dried fruit should tide me over.
Whole grains and Fiber
In terms of carbs, the average three-day diet reveals that carbohydrates account for only
29% of my calorie intake, as opposed to the recommended 45% to 65%. This might be due to
my diet's absence of bread and other whole grains and dietary fibers. I am not gluten intolerant,
but due to extensive study and a lack of organic options, I avoid pastas, breads, and rice. I also
missed the appropriate quantity of fiber in my diet, as I did carbohydrates. The average daily
fiber consumption is roughly 25 grams, but I consume about 17 grams per day. To enhance my
carbohydrate and fiber consumption, I might combine ½ cup oatmeal with ¼ cup raspberries 2
to 3 times each week. I could also have extra grains, such as 12 cup brown rice, in my lunches
or dinners 1 to 2 days each week. Broccoli and spinach are likewise high in fiber, and eating
one of each per day would help me meet my daily fiber requirements.
Fat and Oil choices
My typical total fat consumption is 39%, which is higher than the recommended
20% to 35% and provides 1,025 kcals. My daily total fat consumption is 114 grams. Saturated
fats from oil and avocado account for 9% of total fat. Avocados are reported to be a rich source
of fatty acids and protein, however due to their fatty nature, they should not be ingested in
excess. I may substitute avocados with fruits, vegetables, and lean meats to reduce the amount
of fat I consume.
Sugar Intake
I don't drink soda, coffee, or other caffeinated or sugary drinks, but I also don't drink
enough water every day. So, my last personal objective is to drink at least one full 8-ounce glass
of water every day and gradually raise that quantity. The amount of sugar in my diet was
provided by my eating of pasta, beans, and fruits. Along with sugars, which I discovered were
mostly contained in fruit drinks, soy beverages, and starchy food products.
Sodium Intake
With an average of 3,360 mg of sodium as opposed to the advised average of less than
2,300 mg, my sodium levels were dangerously high. I could eat fewer yolk-containing eggs and
replace them for egg whites to reduce my sodium consumption. Reducing your intake of
seafood to once a week would be very beneficial because seafood, including shrimp and other
shellfish, is heavy in sodium. I may also use half a tablespoon of oil instead of one tablespoon
because my total fat in grams was a little elevated. I would have to substitute something more
nutrient-dense, such lean meat like chicken or fish, if I were cutting eggs with yolk and
shellfish.
Eating medium-sized salmon filets (5 to 6 ounces) three to four times a month will help
improve the levels of omega-6 and omega-3 linoleic acid, which were also found to be below
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the necessary quantity. Similarly, I might include more nuts, nutritious grains, and salmon in my
diet to help reduce my cholesterol. My cholesterol was twice the acceptable amount, at 476 mg
per day, compared to less than 300 mg per day. Berries and green tea have also been shown to
help decrease cholesterol.
Vitamins and Minerals
My report's findings have indicated how many vitamins are required for a well-balanced
diet. I was happily delighted to discover, at completion, that I was receiving the suggested dose
of numerous vitamins, and in some cases, much more than that. I consumed more than 200% of
the recommended amount of vitamin A, which is found in leafy green vegetables and eggs, and
vitamin B12 (cobalamin), which is normally found in meals containing animal products. As I
proceeded to review my vitamin report analysis, I found there were several vitamins that I was
constantly deficient in the three-day average. For example, the recommended vitamin A
consumption was 15.0 (insert units here), but I was only getting 0.6 (put units here), which
corresponded to 47%. Many of the meals I ate either no vitamin D or had extremely low levels
of vitamin D minerals.
Factors Affecting Food Intake
Overall, my daily kcals were insufficient, which is readily remedied by ingesting more
essential nutrient meals on a regular basis and preparing right amounts. This can be attributed to
my busy work schedule and school activities. I should be able to keep my current size with a
leaner, more refined figure by increasing the amount of food I eat and lowering items heavy in
sodium and fat. If I continued on my present diet, I would wind myself in the hospital for
malnutrition. Since starting this course, I've learnt to eat more frequently and have boosted my
food intake by integrating some of the meals indicated earlier in my report.
One noteworthy
aspect worth noticing is the substitution of legumes for meats and avocados for protein, which
was consumed often during the three-day study. Legumes are excellent for rapidly filling the
tummy, raising protein without adding fat, and decreasing cholesterol.
Self-Evaluation
Making dietary adjustments to start my day with a well-balanced breakfast that includes
eggs, whole wheat grains, dairy, and fruits would be one way for me to achieve my own goals.
Next, if I’m in the mood for a snack before lunch, I could eat some fruits and yogurt or a raw or
mildly steamed veggie. For lunch, you I could eat something light to help me stay energetic,
such as tuna sandwiches or salads with lots of leafy greens and lentils. Then, if I'm still hungry
before supper, a few unsalted almonds or dried fruit should tide me over.
To finish my daily calorie intake and achieve my specific goals of weight management,
fat composition, and muscle mass, I should have a protein with a vegetable and/or grain for
dinner. My diet may be changed in a number of ways to help me achieve my objectives without
interfering with my regular activities. Thanks to this diet analysis, I've been able to identify that
a lot of the meals I eat are high in harmful ingredients, thus in order to achieve my goals, I need
start looking for healthier alternatives. I'm sure I can quickly reach my objectives if I use the
advice given, exercise responsibly, and get enough sleep.